TrainRox
Sign up

Nicola Ingram, Laurette Munroe at Cape Town 2026

NI
RSA flag Nicola Ingram
LM
RSA flag Laurette Munroe

HYROX Cape Town 2026

HYROX DOUBLES WOMEN • AG 45-49

Finish time 1:23:47

Running

45:33

Stations

34:04

Roxzone

4:18

Pace

5:43/km

34.74 pointsCounts TrainRox League · Silver #56,774

Running Metrics

Understanding your run data

Every HYROX event features 8 running segments and roxzone transitions. While the combined running + roxzone distance is fixed at 8.7km across all venues, individual lap lengths differ depending on the venue layout.

This means a single lap time cannot be directly converted to a per-km pace. To give you a fuller picture, we break your running down into two complementary metrics.

AVG. PACE

Overall pace across the 8.7km course

Divides your total running and roxzone time by the fixed 8.7km course distance. Because this distance is the same at every venue, Avg Pace is the most reliable way to compare performance between different races.

(Running + Roxzone) ÷ 8.7 km

Your result

45:33 + 4:18 = 5:43/km

AVG. RUN

Mean time per running segment

Your total running time divided by 8 laps, excluding roxzone transitions. Since individual lap distances vary by venue, this is a time average rather than a true pace. Use it to spot inconsistencies between your fastest and slowest laps within a single race.

Running Time ÷ 8 laps

Your result

45:33 = 5:41

When to use each

Use Avg Pace to track progress across seasons and compare results from different venues. The standardised 8.7km distance makes it a true per-km pace.

Use Avg Run to evaluate your pacing strategy within one race. A large gap between your best lap and your average signals room for more consistent splits.

Rank

Rank is the finishing position in this division and gender at this race. The percent is that rank as a share of the field, rounded up to the whole percent.

Overall

#129 of 750

Top 18%

Age group 45-49

#5 of 41

Top 13%

Splits

Time
Rank
Avg Pace /km
5:43
Run 1
3:56
#64
SkiErg
4:48
#301
Run 2
5:36
#68
Sled Push
2:39
#692
Run 3
5:55
#86
Sled Pull
4:58
#436
Run 4
5:57
#90
BBJ
5:04
#381
Run 5
5:52
#71
RowRow
5:03
#120
Run 6
5:54
#84
Farmers C.Farmers C.
1:29
#33
Run 7
6:08
#111
S. Lunges
4:29
#447
Run 8
6:15
#89
Wall Balls
5:34
#442

Rank

Track your position throughout the race compared to other competitors.

HYROX Pace Calculator

Plan a sub-1:20 race

Take ~4 min off Nicola Ingram, Laurette Munroe's 1:23:47 in HYROX DOUBLES Women.

Race Performance

Race Performance

Understanding your performance radar

Each axis on the radar is one of the 16 splits in your race: 8 HYROX stations and your 8 running laps in chronological order. The further your line reaches toward the outer ring, the better you performed on that split relative to everyone else in the race.

YOUR SCORE

Percentile rank, inverted

A score of 90 means you were faster than 90% of athletes on that split. A score of 50 puts you right at the median. The outer ring (100) is the leader for that split.

HOW TO READ IT

Shape over numbers

Look at the silhouette, not just the numbers. A balanced shape means consistent performance across splits. A spike outward marks a strong split; an inward dent flags a weak one and is usually where the biggest time gains live.

Scores compare you only to athletes in this race, in your division and category. A different race or category will give a different shape.

Want a faster time at your next race? Get a plan made for you.

First week free. Cancel anytime.

Start your free trial